8min from 65 to 80 % of 5k pace
4x 1min @ 95 % of 5k pace,105 % of 5k pace
3min @ 65 % of 5k pace
4x 1min @ 95 % of 5k pace,105 % of 5k pace
3min from 70 to 50 % of 5k pace
8min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 5k pace 4x 1min @ <span
data-value="95">95</span>% of 5k pace,<br
/>1min @ <span
data-value="105">105</span>% of 5k pace 3min @ <span
data-value="65">65</span>% of 5k pace 4x 1min @ <span
data-value="95">95</span>% of 5k pace,<br
/>1min @ <span
data-value="105">105</span>% of 5k pace 3min from <span
data-value="70">70</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 1m
Z2: 9m
Z3: 4m
Z4: 8m
Z5: 8m
Z6: -
An over/under workout where you'll alternate 1min under 5k pace and 1min over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.
✓ Available in Zwift
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